10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

Happy Registered Dietitian Nutritionist Day 2014!  In honor of all of the hard-working RDN's out there, please enjoy this infographic of 10 Interesting Facts About Registered Dietitian Nutritionists.

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10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

10 Interesting Facts about Registered Dietitian Nutritrionists [Infographic] by Michelle Loy, Go Wellness is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
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Permissions beyond the scope of this license may be available at nutritionandwellnessbytes.blogspot.com.

What you need to know about pre-workout hydration

Are you drinking enough of this before your workouts?

If you'd like to make every workout the best one possible, then make sure you're well hydrated before you even start.  I find that people often put fluid intake toward the bottom of the totem pole when it comes to pre-exercise nutrition.  However, that's a big mistake because it is one key element to taking your workout to the next level.  While you may not notice how your hydration status affects your physical performance, your body does.

Why does pre-workout hydration matter?  

Entering a workout even mildly dehydrated (a loss of 2% of body water) can be very taxing on the body and can hinder physical performance, especially in warm or hot environments.  Water serves several vital purposes during activity, including delivering oxygen and nutrients to the muscles, helping to regulate body temperature, and removing metabolic waste products generated during exercise.  Without adequate hydration to start, the body experiences greater physiological strain as the heart has to work harder and the body has a harder time cooling down.  It also saps the body of energy leaving one not only physically but also mentally drained.  How hard do you think you can push yourself when you're feeling like this?  

I hydrate during my workout, so I don't need to worry about pre-workout hydration, right?

Making sure you're well hydrated as much as several hours before a workout allows the body time to better absorb the fluid that was consumed.  When you make sure you're adequately hydrated before exercise you're priming your body for the best workout possible.  Who doesn't want to be able to work out harder, faster, longer, or with greater focus?  And what if some of the symptoms of dehydration, such as a headache or fatigue, before a workout are the very things that are keeping you from actually doing it?  Make sure all of your ducks are in a row!

How do I know if I'm adequately hydrated before my workout?

Thankfully, there are a few simple signs that you can look for to roughly determine whether or not you're well hydrated before your workout.  

• Thirst is one of the first signs of dehydration, so make sure you're not thirsty before your workouts.  
• A dry, sticky mouth can also be a sign of dehydration.  If you're experiencing this, drink up.  
• You can also check the color of your urine.  If it's clear to pale yellow (like lemonade) in color, then you're probably adequately hydrated.

For more info on hydration during your workout, you may want to check out this blog post.

How do you make sure that you're well hydrated for your workouts?

If you're concerned about your physical performance and feel that you'd benefit from a personalized hydration or performance nutrition plan, then you may want to consider consulting a sports dietitian. You can search for one in your area here. 

Photo credit:  Darwin Bell via Flickr

Four Myths about Carbohydrate Loading

Photo credit: gotosira (Flickr)

In my work with athletes, I find that one of the most often misunderstood areas of nutrition for physical performance involves carbhydrate loading.  The goal of carbohydrate loading is to maximize glycogen stores, a major source of fuel in the muscles during endurance activity.  Optimizing these glycogen stores, in turn, allows an athlete to compete at his/her goal race pace for a greater duration during the event.  Unfortunately, there is often some confusion about the who, what, when, and why of carb loading.  Athletes whose performance could benefit from carb loading are either not doing it or their method of implementation is improper.  On the other hand, some athletes who are not likely to benefit from carb loading are doing it anyway.  Today, I bust four of the most common myths about carb loading.  Tell me if you've heard any of these.  

Myth #1:  Make sure you load up on carbs the night before the event.  

Fact:  While a pasta party may be fun to attend the night before an event, it is not the ideal protocol for carbohydrate loading before endurance training or competition. Carb loading involves a gradual increase in carbohydrate intake along with a tapering down in physical activity within several days before the endurance activity.  The best carb loading regimen will depend on the athlete's individual needs and training plan.  It's also important to keep in mind that maintaining an optimal performance diet throughout training is one of the best ways to prepare for competition day.

Myth #2:  Training for a 5K?  Make sure to carb load before your event.  

Fact:  Carb loading optimizes performance for athletes participating in intense, continuous exercise that lasts greater than 90 minutes.  Most athletes competing in 5K's, 10K's, or shorter, less intense activities will not necessarily experience improved performance from carb loading.  Carb loading is effective in endurance-trained athletes since training stimulates the activity of the enzyme used to support the formation of glycogen.  Also, carb loading may hinder performance of some athletes due to stiffness or heaviness as the body's glycogen stores increase.  

Myth #3:  Eat all the carbs you can because you're going to need it.  

Fact:  Athletes competing in endurance events or repeated bouts of continuous activity over a long period of time do need to consume enough carbohydrate to fuel their activity.   However, it does not mean this is a free ticket to eat any and every source of carbohydrate you can get your hands on.  Quality and quantity do make a difference.  It is essential to include high quality sources of carbohydrate, such as whole grains, fruits, vegetables, and legumes, since these foods also offer a score of other nutrients necessary for promoting physical performance.  At the same time, it's also not time to go overboard on cookies, donuts, and ice cream as these foods are not the highest quality sources of carbohydrates.  They may also contribute more to "fat gain" than "glycogen storage" as well as undesirable visits to the Port-o-Potty on race day.  The body still needs the right balance of high quality sources of protein, fat, and other nutrients for the best performance nutrition.

Myth #4:  If you're going to carb load, you need a supplement.

Fact:  While the amount of carbohydrate needed for carb loading is higher than usual for the athlete, it is usually an amount that can be consumed through high quality sources of carbohydrates.  Not only will these foods provide carbohydrate, but they will also provide other valuable performance nutrients.  So supplements are probably not necessary unless the volume of food needed to meet carbohydrate needs may be more than the tummy can take. For example, I worked with a triathlete who could not tolerate the larger amounts of food needed for carb-loading.  So, we included carb supplements in her nutrition plan.

Have you carb-loaded for an event?  If so, what works for you?  

How protein fits into your plans to build muscle

When it comes to building lean muscle mass, clients will often ask questions, such as "I want to gain muscle mass, so should I start using a protein supplement?" or "I'm trying to gain some muscle weight, so I've been eating more protein. I'm not seeing any changes, so what should I do?" If you're just as confused about the role of protein in building muscle, then you've come to the right place as I prepare to set the record straight on this hot topic.

First things first: any plan to build muscle mass must involve progressive strength or resistance training. Without this foundation, you will not gain muscle mass no matter how much protein you consume. Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains. To optimize your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create an individualized plan to help you accomplish your muscle-gaining goals.

So how much protein do you need? Because you do need protein, and more specifically essential amino acids, to achieve muscle growth, you'll need up to two times more protein than the average Joe or Jane Schmoe, which is between 1.6-1.7 grams per kilogram of body weight. Keep in mind that someone who's just getting started on his muscle-building regimen (first 3-6 months) actually needs more protein per kilogram of body weight than someone who's been training for a while since the trained individual's body actually becomes more efficient at utilizing protein.

Do you need a protein supplement? Don't reach for that supplement just yet! Most healthy individuals have no problem consuming this amount of protein through food intake alone, so supplements aren't really necessary and could just put a dent in your wallet. Research suggests that consuming high quality sources of protein from food is just as effective, if not more effective, at helping people achieve their muscle-building needs. In fact, an individual who consumes too much protein could run into a few problems. One is that the breakdown of protein that's not used to replenish and build new tissue produces metabolic waste products (nitrogen) that must be excreted from the body. Without adequate fluid consumption, taking in excessive amounts of protein could elevate the risk of dehydration. Even mild dehydration can hinder one's athletic performance leading to a less effective workout. The second major problem is that an overabundance of protein could lead to excess calorie consumption, which could result in more than just muscle gain. If the protein is not used for muscle building or other functions in the body, then an individual could find himself packing on a few more pounds than intended.

What are good sources of protein for muscle building? Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are high quality sources of protein that will support muscle building. Keep in mind that whole grains, legumes, nuts, and vegetables are also quality sources of protein. Eating protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals.

Time it just right. Did you know that timing may actually be more important than amount when it comes to protein intake for muscle building? Consuming a little high-quality protein (~10 grams) before strength training provides a good dose of essential amino acids to the muscles and helps decrease the breakdown of protein. Consuming a little high-quality protein after the training session is also helpful since the muscles are primed and protein synthesis is enhanced at that time. To give you an idea of what this looks like in terms of food, you can find about 10 grams of protein in: 1 1/2 oz of meat, fish, or poultry, 2 small eggs or egg whites, 1 1/2 oz cheese, 1 oz nuts like cashews, 2 1/2 T peanut butter, 8 oz yogurt or 1 1/4 c low-fat milk.


Don't forget the two C's: carbohydrate and calories! Quality sources of carbohydrates, such as whole grains, legumes, or milk, provide an important foundation for your muscle-building plan. Why? Carbohydrates fuel the muscles during physical activity and getting enough will help maximize your workout. Consumption of both carbohydrate and protein also generate an insulin response, and insulin is an anabolic hormone, which enhances muscle protein synthesis and decreases protein breakdown. If we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy. When protein is used for energy, less of it is available for muscle building and repair, which is not optimal for someone trying to gain lean muscle tissue.

If you're interested in receiving professional guidance in this area, then I'd highly recommend that you invest in the services of an experienced Registered Dietitian (RD) or a RD who is a Board Certified Specialist in Sports Dietetics (CSSD).

For more on this topic, you may consider the following resources:

• Power Eating, Third Edition - A useful tool for those looking to build muscle and improve body composition.

• Nancy Clark's Sports Nutrition Guidebook - A helpful tool for any active individual with a specific section on nutrition for muscle gain.

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! Geared toward men, this is the ultimate guide for achieving a variety of nutrition-related goals, including muscle gain.

How to incorporate protein into your plan to get fit

If your goal is to get fit in 2010 and you're wondering how protein fits into that plan, then you're in the right spot!  Many diet books and magazines place protein on the nutrient pedestal deeming it the MVN (most valuable nutrient) for getting in shape, but I often find that people are confused, overwhelmed, or misinformed about protein's role in helping them shape up.  So, let's sift through the info and get to the meat of the matter.

You must first know this:  building muscle tissue, strength, and endurance requires progressive strength or resistance training.  Without this foundation, you will not gain muscle mass, strength, or endurance no matter how much protein you consume.  Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains.  To get the most out of your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create the optimal plan to help you achieve your goal whether it is to strengthen and tone your muscles or to build muscle mass and power.

While protein plays a vital role in enhancing muscular fitness by building and repairing muscle tissue, the amount needed to do so is often exaggerated.  For generally healthy people, the Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg OR 0.4 g/lb daily.  Although the recreational exerciser needs a little more than this, the average American adult typically consumes at or above the amount needed.  So, if you're a generally healthy adult looking to get in shape, then you are probably already consuming an adequate amount of protein to meet your needs.

Two dietary characteristics I suggest regarding protein are:  quality and timing.  Focus on incorporating high quality sources of protein in your diet.  Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are considered high quality sources of protein.  Keep in mind that we eat other foods that are also quality sources of protein, including whole grains, legumes, nuts, and vegetables. Consuming protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals. Notice that I'm not mentioning supplements?  As I mentioned before, most of us are already getting more than enough protein in our diet through food alone.  Adding protein powder supplements may just contribute excess calories, which can work against your goal to achieve your best shape! Research suggests that consuming high quality sources of protein from food is just as effective if not more effective at helping people achieve their fitness needs.  Generally, for the recreational exerciser, protein powder supplements can be costly and unnecessary. 

As for timing, I typically suggest that people consume a quality source of protein at each main meal  throughout the day.  This helps steadily release energy to the body while stabilizing energy levels throughout the day and will leave you feeling more satisfied after each meal.  Consuming a little protein (~10 grams) post-workout is also key since our bodies are more sensitive to protein utilization within 1-2 hours after an intense training session.

What happens if you consume too much protein?  Well, if the body needs more energy, it may burn the excess protein for energy.  However, if the extra protein is not immediately used to fuel activity or for tissue maintenance and repair, then the surplus protein can be converted to and stored as glycogen (glucose) or fat.  Also, the metabolism of protein for energy creates metabolic waste products (nitrogen) that must be excreted from the body, so consuming excessive amounts of protein can increase the risk of dehydration, if an individual doesn't maintain adequate fluid consumption with high protein intakes.  Even mild dehydration can negatively impact performance and can hinder you from reaching your maximum potential during a workout.

When protein takes center stage in the diet, one nutrient that often gets left in the dust is carbohydrate.  Quality sources of carbohydrates, such as whole grains, legumes, or milk, are a key component of any fitness plan.  Why? Carbohydrates provide a primary fuel source for the muscles during physical activity.  Including sufficient carbohydrate in the diet optimizes your workout because it allows your muscles to work harder and longer so that you reach your maximum potential.  When we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy.  Protein is actually a third in line for energy (following carbohydrate and fat) because we do not have a storage source of protein in the body and because it takes longer to metabolize protein for energy.  When protein is used for energy, less of it is available for muscle building and repair -- not ideal for someone working so hard to achieve his/her best physique.

So, there you have it...my scoop on how to best incorporate protein into your diet and accomplish your get-fit goals.  Stay tuned for a future post on how to protein fits into your plans for weight gain and muscle building.

For more on this topic, you may consider the following resources:

• Nancy Clark's Sports Nutrition Guidebook - great for any active individual

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! - great for the guys

Get your drink on...

...and off the course that is! I recently answered a question regarding fluid intake during exercise. This is a question that I'm often asked, so I thought I would address it here. As an athlete, I know that there are a few typical things that many athletes (beginner or experienced) tend to forgo during workout or competition, and one of those is FLUID. People do without hydration during activity for many reasons. Here are some that I've heard: "It's too annoying to stop for a drink or carry a water bottle around with you." "I'll have to go to the bathroom if I drink anything during my workout." "I don't get thirsty." "I'm not working out long enough to need anything." "I can't tolerate fluids during my workout." I hate to break the news, but fluid intake during exercise is advised for optimal training and competition whether you're a casual exerciser or a pro.

Water is an essential and often overlooked nutrient, especially during activity. About 60-70% of the body is composed of water and it serves many important functions. During exercise water is necessary for transporting nutrients and oxygen to the muscles, removing waste products, and eliminating heat from the body. Even a water loss of 1-2% of body weight can hinder exercise performance. Just think about it...without adequate fluid in the blood, the heart has to beat faster to pump all the oxygen and nutrients to those hard-working muscles. With the heart working harder and the body temp rising, a person can become more easily fatigued, and endurance and power can suffer in a very short time. In addition, with the intensity of the exercise seeming more difficult, imagine what that does for one's mental stamina?

Some people say, "Simple. I'll just drink when I'm thirsty." While that is one of the first signs of dehydration and typically a good indicator of the need for fluid intake, it's not so reliable during exercise. Why? Fluid needs during exercise can be greater than what our thirst can gauge. So, while one might take a sip or two of water and no longer feel thirsty, his/her body actually has the need for more fluid.

I'm no perfect angel here. I've tried this both ways...without consuming any or adequate fluid during workouts/competition and with. Believe me, it makes a huge difference for me personally when I make sure I'm adequately hydrated before, during, and after a workout/competition.

So, how much does one need? Drink about 5-10 oz every 15-20 minutes during exercise. One gulp is about 1 oz. Water is a perfect choice for light to moderate activity in moderate conditions lasting <90 activities="" high="" intensity="" minutes.="" moderate="" nbsp="" or="" to="">90 minutes or in hot/humid conditions, a sports drink is appropriate to replenish fluid, electrolytes, and carbohydrate stores in the body. These are general guidelines, so there may be some individual differences. A Registered Dietitian may be able to help develop a fluid plan for training and competition that meets your individual needs. If you are training for an event, make sure that you train with whatever you plan to use during the event. You really don't want any surprises come race day. And no, pouring the fluid over the head does not help meet your fluid needs during activity.

Drink up!

The best exercise

My husband, daughter, and I took a trip to the local beach this morning. I've been dying to ride a surrey for the longest time (a surrey is a bike-like transport vehicle with 4 wheels, think Fred Flintstone car). We rented it for an hour and rode up and down the beach path. I thoroughly enjoyed it! I think my husband finds me a little insane for this. Not only was I having fun and relaxing, but I was also getting some physical activity in without really thinking too much about it. That's what made me think to write this spin-off blog from the last one about "The best diet". I also think that some of the best exercise is that which you don't really think about doing. It's the stuff that you enjoy or fit into your day and that you don't dread. Here's to movement...

Nutrition for the run of it

Some of you may know that I recently completed my second marathon two weekends ago. As I trained for the last six months, I was constantly reminded of the importance of sound nutrition to my physical performance. When I nourished my body well, I noticed a major difference not only in my physical state but mental as well. Throughout my training and up to my competition, it was interesting to hear the different thoughts and advice on nutrition that people would give me along the way. While the support and good intentions were always appreciated, it was often interesting to note the great amount of misinformation there must be about nutrition for sports out there. So, I thought I'd address a few of the sports nutrition in my blog.

1) "You can eat whatever you want since you just burned all of those calories!"

While it does seem tempting, it's not as easy as it sounds on several levels. Adequate nutrition is still important, especially for an athlete, so consuming nutritious foods, including vegetables, fruits, whole grains, and lean proteins, is essential even for an athlete. In fact, the need for certain nutrients are much greater for athletes than for non-athletes. Secondly, in order to ensure peak performance, having the right combination of nutrients is vital. Because carbohydrates provide a primary fuel source during physical activity, especially endurance activity, it's important to include foods rich in carbohydrates, like whole grains. Plus, with the need for more carbohydrates (at least for an endurance athlete) being so much greater, it can leave little room for foods high in fat and calories. Finally, I've found that in order to maintain a healthful diet, it's best to be consistent with the food intake, especially when coming off the training/competitive season.

2) "Be sure to load up on those carbs the night before!" or "Are you having a big pasta dinner the night before?"

Obviously, people are aware of the importance of carbohydrate for optimal performance. However, it's not just about loading up on carbohydrates the evening before a race. For optimal training and competition performance, it's best to consume an adequate amount of carbohydrates daily. In addition, true glycogen or carb loading involves increasing carbohydrate consumption ~6 days before the event to max out glycogen stores rather than simply doing so the night before. It's also important not to try out something new just before or during an event. So if one truly wants to load up on carbohydrates, it's best to practice during training along the way in case adjustments are needed.

3) "Don't you need some Gatorade?" (after a standard training run of 40-60 minutes)

Fluid replacement sport drinks have their place in training and competition, particularly for high intensity stop-and-go and endurance sports. However, they're most beneficial for activity lasting >90 minutes. So, for a short 40-60 minute run, water will do just fine.

4) "Make sure you drink enough water during the run!"

Not only is it important to be well-hydrated during the event, but it is also important to maintain proper hydration on a daily basis. Staying adequately hydrated even during training is important as even a loss of 2% of body weight can result in impaired performance, and I speak from experience when I say that even mild dehydration can reduce mental stamina during any run. And it's important not to forget to replenish fluid losses after the training or event. (See #3 re: the need for sport beverages during activity lasting >90 minutes.)

5) "You don't really need that stuff do you?" (regarding carbohydrate gels)

Consuming carbohydrate during high-intensity events like basketball or endurance events like marathons helps replenish muscle glycogen (stored energy) and improve performance. It is important to try out these gels or other supplements during training as adjustments may be needed depending on individual tolerance and preference. It's best not to try something new on event day!

That's about all for now. Keep moving and happy training!

Seeking Support

I'm back on track with my training for the marathon. In fact, last week was a home run for me! I picked up my training as scheduled. As I came upon my long run for the weekend, I was thrilled that my friend, Heather, wanted to run with me. 18 miles! While she's not {officially} training for the marathon, she has been completing some of the endurance runs with me, and it's been so helpful. As I look ahead and we plan future runs together, I am excited and relieved. I'm excited to share this experience with someone else, and I'm also relieved to be able to share this experience with someone else. I must admit that these longer runs have become more daunting to me; however, knowing I have a partner in crime truly helps push and pull me through!

I believe that seeking support through all aspects of lifestyle and behavior change is essential. Whether you're just getting started or you've been at it a long time, having a strong and positive support system in place is vital to keeping you on track towards your goals. A person could learn as much as s/he can about (fill in blank with nutrition, exercise, health, etc.) and maintain certain behaviors for quite some time; however, I've truly learned that we ALL have stumbling blocks somewhere along the way. I truly do not believe that we are meant to achieve optimal nutrition, fitness, or health alone. We are meant to seek out supports along the way, regardless of where we are....beginner, intermediate, or pro. And if you get to the point where you'd consider yourself a pro, think about offering your support to someone else. I've truly learned that being an advocate to others increases accountability and enhances long-term success. Cheers!

Credit for Success

As you may or may not know, I am currently in training for the Long Beach International City Marathon on Oct. 12, 2008. I have been training since May, and last week I completed a 16-mile run over the weekend. While I have been training pretty well up to this point, this was the first long-run after which I really felt the "pain" of the run. Combine this with a very hectic week, and it spelled disaster for my running schedule. I'm currently preparing for another semester of teaching, launching my own business, and trying to maintain a fulfilling family and social life. One thing I've learned is that when I take on new things, especially too many, something's gotta give. Unfortunately, this week it was my running. The other factors were just too critical or important, and I honestly felt like I needed a mental and physical break from my running regimen. While I did take a break from running, I did not completely throw in the towel in my physical activity plans all together. I continued to incorporate physical activity in other ways that were really just as, if not more, satisfying than my regular running routine. These included things such as taking evening walks with my daughter and husband, walking my daughter to the park and playing with her on the playground equipment, dancing with my daughter to some silly kids' music, or walking errands instead of driving. I decided to write my blog on this topic today because I realized how easily discouraged I could've gotten by getting off track with my running this week. However, I took the time to reflect on the successes that I did have this week. I did include ways of being physically active everyday, and I did get back on track with my running routine today.

I have worked with many people on making lifestyle changes who see success as black or white, and I've often found myself trying to get them to see the shades of gray. For many, it's difficult. To me, success is not perfection but progress. I think many people have a difficult time accepting the small wins when it comes nutrition and physical activity. However, I truly believe that it's important to remember your success, no matter how large or seemingly small, and give yourself credit. So, if you're feeling discouraged, I encourage you to take a moment to reflect on the changes you've made or the little things that you did today, this week, or this month that have helped you progress toward your goals whether you realize it or not. Success is about moving forward, and as long as you're doing that, you're doing great!